One of the best things about plank is that there’s a multitude of variations of it such as the plank jack and lateral plank walk. And you know what? All of them have similar two primary benefits which are to build muscle and reduce weight. However, in essence, the more intense an exercise is, the greater the intensity of its benefits as well.
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In a nutshell:
So, if you don’t mind putting in a bit more work this time, then keep watching to learn the five planks you should try for muscle gain and weight loss.
1. Plank Jack
To start, get into in a high plank position as in your hands shoulder-width apart, shoulders stacked directly above your wrists, and legs stretched behind you.
Make sure to keep your core and glutes engaged throughout.
Then, from there, jump your feet out to the sides and back like you’re doing jumping jacks.
When jumping your feet in and out, keep your hips stable so that they do not bounce up and down.
2. Plank Toe Tap
To start, get into a regular plank position, meaning, you should be on your forearms and front feet with your upper arms vertical and an extended body.
In addition, keep your shoulders above your hands.
Next, place your weight on one foot and lift the other foot to tap the floor some distance away from it.
Try not to swing back and forth too much.
Return the foot to starting position and repeat with the foot of the other side.
Another plank variation you should try is the Up-Down Plank.
Ever tried or heard of this? Let’s get to know more about this (and the rest) for the remainder of this video.
3. Up-Down Plank
To start, get into a high plank with your hands shoulder-width apart, shoulders stacked directly above your wrists, legs stretched behind you, and finally, your core and glutes engaged.
Now, lower your right arm down so that your forearm is on the floor.
Then, do the same with your left so you should be in a forearm plank position now.
Place your left hand back on the floor to extend your arm, and follow with your right, so that you end back on a high plank. That’s one rep.
4. Lateral Plank Walk
To start, get into a high plank position meaning your hands shoulder-width apart, shoulders stacked directly above your wrists, legs stretched behind you, and your core and glutes engaged.
Now, starting with your right hand and right foot, take a step to the right then follow it with your left hand and foot, all the while maintaining a plank position.
Repeat as many times as desired.
5. Plank Shoulder Tap
To start, get into a high plank position as in your hands shoulder-width apart, shoulders stacked directly above your wrists, legs stretched behind you hip-distance apart, and your core and glutes engaged.
Next, using your left hand, tap your right shoulder.
As you do so, make sure that your core and glutes are engaged to keep your hips as steady as possible.
Try not to rock from side to side.
Do the same with your right hand to your left shoulder.
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